Chili is a cold weather staple. Give this seasonal favorite a spicy, nutritious makeover with this diabetes-friendly recipe.
- 2 cups chopped onions
- 3/4 cup chopped green pepper
- 1/2 cup fresh or frozen whole-kernel corn
- 2 Tbsp minced garlic
- 2 Tbsp olive oil
- 2 Tbsp finely chopped, canned chipotle chili peppers in adobo sauce
- 1 Tbsp tomato paste
- 1 Tbsp chili powder
- 1 Tbsp dried oregano, crushed
- 2 Tbsp ground cumin
- 1 tsp ground coriander
- 4 cups low-sodium chicken broth
- 3 cups chopped or shredded roasted turkey breast
- 1 15-ounce can no-salt-added diced tomatoes, undrained
- 1 15-ounce can no-salt-added tomato sauce
- 1 15-ounce can no-salt-added black beans, rinsed and drained
- 1/4 cup finely snipped, fresh cilantro
- 1/4 cup chopped green onions
- 2 Tbsp lime juice
- 6 Tbsp plain Greek yogurt
In a 4-quart Dutch oven, cook onions, green pepper, corn and garlic in hot olive oil for 5 minutes or until vegetables are tender. Stir in chili peppers and tomato paste. Cook an additional minute.
Stir in chili powder, oregano, cumin and coriander. Then add broth, turkey, diced tomatoes, tomato sauce and black beans. Bring to a boil, and reduce heat to medium-low. Simmer, covered, for 20 minutes.
Stir in cilantro, green onions and lime juice. Simmer, uncovered for 2 more minutes. Top each bowl with a tablespoon of yogurt.
Makes 6 servings
6 grams fat
34 grams carbohydrates
37 grams protein
This article originally appeared in the Fall 2016 edition of One Health Magazine. For more health news, wellness information and recipes likes this, sign up for your free subscription.